Tag Archive

By Bill Waltzek- CPT Low back pain continues to be a topic that is brought up more often than you would think. Many people work long hours hunched over at their desks or put unwanted strain on their back during vigorous activities, yet they do not have strong core muscles to protect their spine. There are many reasons why someone …

By Bill Waltzek – CPT Tabata training has been all the rage over the past few years but how effective is it? A recent study from Auburn University looked at the Tabata protocol of 20 seconds of work followed by 10 seconds of rest for 8 total rounds. What they found was that type of high intensity training burned 13.5 …

By Bill Waltzek – CPT The biggest problems that many people face when making resolutions are making them last. Life gets in the way and you tend to lose focus on your resolution and you start this cycle over again. Here are a few tips that I hope will work for you in making your resolution stick! Good luck! 1) …

By Bill Waltzek – CPT We all know the following steps are important to help us maintain a healthy lifestyle. But how often are you actually doing them? Below is a quick reminder of the 5 key factors to stay fit. 1. Nutrition – Eating healthy is one of the most important things you can do to lose weight. …

By Bill Waltzek – CPT Losing weight is hard and can be frustrating. We are more sedentary than ever and can get easily lost with the many ways to lose weight. Stick with these 4 simple tips and watch the inches melt away. Plan – Preparation is paramount. If your food is not prepared it is very easy …

By Bill Waltzek – Certified Personal Trainer Because most of our job revolves around sitting at a desk all day, it is important that you get up every once in awhile and move. A simple way to burn an extra few calories is to take the stairs. According to LiveStrong.com, the average 150 pound person will burn 7 calories …

By Bill Waltzek – CPT Need a quick pump? Try these 6 exercises to blast your arms. Perform 4 sets of each exercise starting with a higher rep range of 12 reps and a lower weight while increasing weight with each set. It should look like the following: Set 1 – 12 reps Weight 85 lbs Set 2 – 10 …

Adapted from Men’s Health Magazine, December 2012 By Bill Waltzek – CPT This month’s “what’s on my plate?” meal comes from Men’s Health magazine, December 2012. Not only is this recipe easy, but also it fits perfectly with a nutritional program of staying lean. It can be used as an anytime meal or a post workout meal depending on …

By Bill Waltzek – CPT As a Personal Trainer I have helped hundreds of people get in the best shape of their lives by giving them great workouts and sound nutritional advice. Often I am asked what I eat to stay in great shape. I want to tell you this now, I am not perfect. I live by the rule …

By Bill Waltzek – CPT Summer is a great time to pack up the car and take a road trip. Exploring the open road through the countryside is an exiting way to escape the monotony of the daily grind. And of course who doesn’t want to reward themselves with a nice long vacation? This past summer my wife and I …